Technique:

1. Sit in Dandasana (photo 122).

Place the left foot at the base of the right thigh, as high as possible.

Place the right hand behind the back, so that the fingers turn outward.

Move the left hand behind the back and hold the big toe of the left foot between the pointing finger and the thumb.

2. Turn the entire body rightward and lean on the right hand and on the outer side of the right foot (photo 194).

Lift the torso and straighten the entire body — from the right foot to the top of the head (photo 195).

Emphasis and Awareness:

Make sure the body stays in one line from the foot to the top of the head.

Turn your sight forward.

Length of Stay:

Begin with 3 deep breaths and up to a minute and a half each side.

Release:

In reverse order.

After releasing one side practice also on the opposite side.

Advantages:

This posture strengthens the hands and releases stiffness in the spine.

Additionally it flexes the knees and ankles.